HAPPY NEW YEAR!
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New Years Question….
Victoria, I am so tired of carrying around all this extra body fat. It is making me feel sluggish and unattractive. I went to one of those strip mall weight loss programs and they told me it would take me longer because I’m older. I’m only 35 years old. Is that true? Is my metabolism too slow to lose weight and why do we gain weight as we age? Signed, Frustrated
Answer…This is a popular question I get from men and women all over the world. No culture or country is exempt. It’s quite interesting to know that all over the world people are struggling with the same issue. It really shows that we are more alike than we realize.
The answer is no, you don’t have to look at age as a limitation or barrier to losing weight.
There are many master body builders and fitness competitors who are over 35 and look absolutely amazing. They train regularly, eat properly, get good sleep and regularly set new fitness goals. They have learned how to master their biochemistry.
Check out Anne Pirson from Belgium.
She’s Miss Figure over 35, she’s 39 years old. You don’t have to get this muscular. I just wanted you to see someone who is older than you that is lean, fit and has low body fat. Still not convinced that age doesn’t matter?
NOW.. Check out Ernestine Shepard. She is 75 years old. She started bodybuilding at 71!
So you see that it is possible to lose weight and get fit at any age.
Solid Life Long Program You can begin by:
- Getting on a solid nutrition program that balances your body chemistry and
- Performing a consistent resistance-training program that increases your muscle mass 3-4 times per week. Solid muscle increases your body’s basal metabolic rate and that makes your metabolism faster.
- Do some moderate intensity cardio four to five times per week or 30-60 minutes. It will increase your oxygen uptake and help melt the excess fat off your body. This type of a complete program is the only way to permanently lose weight and stay healthy.
Here’s why you have to do a complete program and not just the diet in a box method.
Exercise Calorie Expenditure: Just exercising alone is not enough to get down to your perfect weight. Although you might think that physical exercise accounts for most of the calories you burn, it actually accounts for only about one third. In general, your calorie expenditure depends on three things:
1) Your Basal Metabolic Rate is determined by your lean body mass, the active part of your body. This accounts for about 60 percent of all calorie expenditure. Basal (or resting) metabolic rate is the amount of energy or calories your body consumes while at rest, in order to power the thousands of chemical reactions required to maintain health – such as, temperature, cell-repair, cardiovascular system and so on. Put simply, basal metabolic rate is an estimate of how many calories you would burn if you were to lie asleep for 24 hours, with measurement beginning 12 hours after your last meal to ensure that your digestive system was inactive and not burning calories digesting food. The more you increase your lean (active) body mass, the higher your basal metabolic rate. That is why you have to train properly, eat a good balanced diet and drink sufficient water. Your lean body mass is over 60 percent water.
Your Physical Activity. Typically this accounts for about 30 percent of calorie expenditure. You have to become more active every single day. You have to become a motion machine. Physical activity has to become your lifestyle. You want to return to that playful place you were at when you were a kid. You jumped, danced, ran, jumped rope, played sports, ran all over the house and you walked everywhere. The more active you are, the more calories you burn and the more anti aging oxygen your body will process.
Dietary Thermogenesis. This is the calories you burn while digesting food. It accounts for about 10 percent of the total calories you burn. This is why you cannot skip meals. When you eat properly, you raise your metabolism. When you skip meals, you reduce your metabolic rate. Starving is worse for you when you are trying to lose weight permanently.
To sum it all up, metabolism is the amount of energy or calories your body burns for maintenance. It is the rate your body burns calories for all it’s bodily functions: breathing, sleeping, cleaning, working, and for internal functions such as digestion and respiration.
Your body’s metabolism is affected by your body composition. Your composition is determined by the amount of lean muscle mass you have versus the amount of fat. Muscle uses more calories to maintain itself than fat.
After about age 30, the body gradually begins to lose its muscle mass from inactivity and hormonal imbalances. If you eat the same and your activity level stays the same, you will gain weight. You don’t have the same muscle mass you had in your younger years, so weight gain is the result. For this reason, strength training is vital for losing weight and increasing the rate of your metabolism. As you gain healthy muscle, age is no longer the predominate factor preventing you from reaching your goal weight.
If your muscle mass verses fat ratio improves, your metabolism increases. A biochemically-balanced fat burning diet and weight training in combination with aerobic activity will result in a body that has more muscle mass and less fat. So, increasing healthy muscle mass is a vital key to permanent weight loss along with a healthy diet and regular cardio.
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